Intentions
Reevaluate the "athlete diet" or my commitment. Tobacco Road HM race week
Weekly Totals
Run 16.10 miles. Ride 41.31 miles. Arc Trainer 00 minutes. Yoga/stretch/mobility 11 minutes. Strength 44 minutes.
Monday, March 9
Recovery Report
HRV: 65, Resting HR: 51, Sleep score: 87, Training readiness: 64, Body battery: 100
Weight Goal
176.6 lbs 0.0
Zwift - Peaky Pavé in France
I got my 90 minute session in before work but I question if I am working hard enough. The Garmin Zones chart says I was in zone 2 for nearly an hour. So, I guess I am. I do need to do the occasional harder effort.
Gym Session (25 minutes)
Upper Push: Bench press or DB press (95, 105, 120, 125) 2x8 2x6, Hammer ISO-Lateral Incline press (45) 3x8, Shoulder press (65) 3x6, Lateral raises (25) 3x12, Dips or Tricep pushdowns (30) 3x10, Eccentric calf 3x15
Tuesday, March 10
Recovery Report
HRV: 68, Resting HR: 50, Sleep score: 85, Training readiness: 79, Body battery: 98
Weight Goal
176.1 lbs -0.5
Hip Focused Strength (7 minutes)
SL bridge, Clams, Side-lying leg lift 3x10 each. Ab crunches 3x15. Slant board squats 3x10
Lunch Workout
Once again into the void. Everything held up well and the effort didn't seem too difficult. 25 minutes T. Avg Pace 8:11. Avg HR 152 bpm.
Wednesday, March 11
Recovery Report
HRV: 42, Resting HR: 56, Sleep score: 72, Training readiness: 54, Body battery: 61
Weight Goal
175.5 lbs -0.6.
Zwift - Legends and Lava in Watopia
Easy 90 minute spin.
I'm getting a mouth full of sores for my weekend shenanigans.
NTC Sunset Stretch (11 minutes)
Thursday, March 12
Recovery Report
HRV: 50, Resting HR: 51, Sleep score: 75, Training readiness: 68, Body battery: 81
Weight Goal
176.4 lbs +0.9. According to my calorie tracker I was under 1,500 calories yesterday and gained weight. There is no reason for this.
Life is only as good as your mindset. A negative mind will never give you a positive life.
Pre-Run Strength (12 minutes)
Push ups 65. Single leg bridge 30. Clams 30. Side lying leg lift 30. Squats 40
Afternoon Workout
5 x 3 minutes I. Avg Pace 7:17. I was making deals with myself to possibly not do the workout if the wind was too bad. Fortunately, I decided to see how it would go and it was fine. That said, it is ok to switch up a session if needed.
Friday, March 13
Recovery Report
HRV: 45, Resting HR: 56, Sleep score: 78, Training readiness: 54, Body battery: 65
Weight Goal
176.1 lbs -0.3.
Gym Session Upper Pull (18 minutes)
Upper Pull: Pulldown (85) 4x8, Seated row (42.5) 3x6, Face pulls (22.5) 1x12 (27.5) 2x12, Hammer curls (17.5) 3x10, Reverse fly (70) 1x10 (55) 2x12, HydroMassage 10'
Travel to Cary, NC for the Tobacco Road HM and Marathon. It was a longer trip than I had first thought. My left glute was flared up toward the end of the trip. I did some mobility first thing at the hotel.
NTC Sunset Stretch (11 minutes)
Saturday, March 14
Recovery Report
HRV: 46, Resting HR: 54, Sleep score: 75, Training readiness: 79, Body battery: 76
Cary Shake Out
I met Danny at Harald D. Ritter Park and we got our shake out done. I loved this area, nice wooded greenway, and a little lake. We saved a duck who was tangled up in fishing line. My left hip is a minor issue.
Hip Focused Strength (7 minutes)
SL bridge 3x10, Clams 3x15, Side-lying leg lift 3x15 each. Ab crunches 6x15.
Sunday, March 15
Recovery Report
HRV: 44, Resting HR: 57, Sleep score: 73, Training readiness: 77, Body battery: 66
Tobacco Road Half Marathon
Goal - sub 1:50. I hit my goal with a 1:47:12. Avg Pace 8:15. Avg HR 156 bpm. AG 4. Last year my Age Group was won with a 1:53, this year was a 1:40.
